diabetesfoodhub
This crispy pecan tilapia is a delicious, heart healthy option for your meals. It is packed with lean protein and healthy fats.
Yield
2 Servings
Preparation time
10 minutes
Cooking time
8 minutes
Total time
18 minutes
Ingredients
2 Tbsp cornmeal
2 Tbsp breadcrumbs
1 Tbsp cornstarch
1/4 tsp lemon pepper seasoning (salt free)
2 fillets of tilapia (4 oz each)
2 Tbsp roasted pecans
1 Tbsp parsley, chopped
Instructions
- Preheat the oven to 400°F. Lightly coat a baking sheet with cooking spray.
- Prepare the coating: mix the cornmeal, panko, cornstarch, and lemon pepper.
- Coat the fish: Pat the tilapia fillets dry, then coat each fillet with the mixture, pressing gently to help it stick.
- Bake: Place the tilapia on the prepared baking sheet and bake until the fish is golden and reaches an internal temperature of 145°F.
- Top the cooked tilapia with lemon juice, pecans, and parsley.
- Serve: Pair with steamed vegetables or a side salad for a balanced meal.
Notes
- If using frozen tilapia, place in the refrigerator, in a container or tray, the night before cooking to thaw properly.
- This recipe calls for pecans. Walnuts or almonds would be excellent substitutions.
- Serve with steamed vegetables or a side salad for a balanced meal.
Nutrition Info per serving:
Calories: 233, Saturated Fat: 1g, Sodium: 114mg, Carbohydrates: 17g, Total Sugars: 1g, Fiber: 2g, Protein:
Source
https://diabetesfoodhub.org